Comparing Nutrients in 1 kilogram Triticale VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Triticale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	116% 3360kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	50% 8.53g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 721g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	168% 64g	38g per day for Men 19-50 years
Protein	233% 131g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Triticale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	347% 4.16mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	264% 13mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	37% 370mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	508% 4.57mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	321% 25.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	511% 3580mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	314% 34.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.84% 105g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Triticale vs Boiled Kidney Beans:

• Triticale has 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B5 and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B9 and more Vitamin C than Triticale.
• Both Triticale and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Triticale as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Triticale vs Boiled Kidney Beans:

• Triticale has 2.1 times more Copper, 3.1 times more Magnesium, 7.5 times more Manganese, 2.6 times more Phosphorus and 3.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Water than Triticale.
• Both Triticale and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Triticale has 2.6 times more Energy, 4.2 times more Fat, 5 times more Saturated Fat, 7.9 times more Omega 6, 3.2 times more Carbohydrate and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Triticale.
• Both Triticale as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.